After a concussion, many people want to know what they can do at home to support their recovery.
During this episode of Mind Matters: Navigating Head Injuries and Concussions, legal nurse consultant Kiley Como continued her conversation with Dr. Joshua Wheeler of Lookout Valley Chiropractic.
Dr. Wheeler shared several natural strategies that may support recovery after a concussion has been properly evaluated and diagnosed.
Rest Without Completely Shutting Down
Rest is important during the early stages of concussion recovery, but that does not necessarily mean staying in a dark room for an entire week.
Dr. Wheeler recommended taking approximately 24 to 48 hours away from physically or mentally demanding activities. That may include taking time off from school, work, sports, or strenuous exercise.
The goal is to give the brain a chance to recover without remaining completely inactive for an extended period.
Make Sleep a Priority
Rest and sleep are not the same thing.
Rest involves stepping back from demanding activities. Sleep allows the brain and body to enter a deeper recovery process.
Dr. Wheeler explained that someone who recently suffered a head injury should be observed closely during the first several hours, particularly if the injury occurred near bedtime. This can help determine whether symptoms are worsening or whether the injury may be more serious than initially believed.
After that early monitoring period, sleep can become an important part of the recovery process.
Gradually Resume Light Activity
Older concussion guidance often encouraged people to avoid nearly all activity.
Dr. Wheeler described a more gradual approach. After an initial period of rest, light movement such as walking or using a stationary bicycle may support circulation and recovery.
The activity should be gentle and based on the person’s symptoms.
Someone experiencing significant dizziness, vertigo, or balance problems should avoid activities that could lead to another fall or injury. The goal is to reintroduce movement safely rather than immediately returning to intense exercise.
Support the Brain Through Nutrition
The brain requires energy and nutrients while recovering.
Dr. Wheeler discussed the importance of consuming appropriate sources of carbohydrates, protein, and healthy fats.
Fruit can provide natural sugar that the body can use for energy. He recommended limiting highly processed sugars, refined carbohydrates, and other foods that may contribute to inflammation.
Protein provides building blocks that support tissue repair, while healthy fats may help support brain cells and the protective coating surrounding nerves.
Dr. Wheeler particularly highlighted foods containing omega-3 fatty acids, including fish and walnuts.
Limit Alcohol and Caffeine
Alcohol may interfere with several parts of concussion recovery.
It can disrupt sleep, contribute to dehydration, and place additional stress on a brain that is already recovering from an injury.
Dr. Wheeler recommended avoiding alcohol during the early recovery period.
Caffeine may also interfere with hydration and sleep. Although some people use caffeine to relieve headaches or improve energy, he suggested limiting it during the first days after a concussion and reintroducing it gradually.
Discuss Supplements With a Professional
Dr. Wheeler identified several supplements he commonly discusses with concussion patients, including:
- Omega-3 fatty acids
- Vitamin D
- Magnesium
- B vitamins, particularly vitamin B12
He explained that these supplements may support processes involving inflammation, nerve function, and brain recovery.
However, supplements are not appropriate for everyone. Products can vary in quality and may interact with medications or medical conditions.
Anyone considering supplements after a brain injury should first discuss them with a qualified healthcare professional who understands their medical history.
Be Mindful of Screen Time
Spending hours looking at a phone, tablet, television, or computer may make concussion symptoms more difficult to manage.
Screens can interfere with sleep, increase headaches, and encourage someone to remain inactive for long periods.
Looking downward at a phone may also worsen neck and upper-back discomfort, particularly when a concussion occurred alongside a whiplash or cervical injury.
Dr. Wheeler did not recommend avoiding screens completely. Instead, he encouraged patients to limit unnecessary use, take breaks, and avoid spending long periods bent over a device.
Get Outside When Appropriate
Sunshine and gentle outdoor activity may support a healthier routine during recovery.
A brief walk can provide light movement while helping someone avoid spending the entire day isolated indoors.
Outdoor time may also support vitamin D levels and a more consistent sleep schedule.
Activities should still be adjusted to the individual’s symptoms. Someone who is dizzy, unsteady, or sensitive to bright light may require supervision or a slower return to outdoor activity.
Address Related Neck Injuries
A force strong enough to cause a concussion may also injure the neck.
Dr. Wheeler explained that stiffness, inflammation, and tension around the upper neck may contribute to headaches and other symptoms during recovery.
Chiropractors and other qualified professionals may help evaluate related neck or musculoskeletal injuries as part of a broader treatment plan.
Concussion care should not rely on one provider or treatment alone. Depending on the injury, recovery may involve physicians, neurologists, therapists, chiropractors, and other specialists working together.
Focus on Simple, Consistent Steps
When asked which strategies may provide the greatest benefit, Dr. Wheeler emphasized three priorities:
Get enough sleep, gradually begin safe movement, and support the body through appropriate nutrition and professional guidance.
Concussion recovery does not happen the same way for everyone. Some people improve quickly, while others continue experiencing dizziness, headaches, fatigue, or cognitive problems for months.
Following a structured recovery plan may give the brain the support it needs while reducing the risk of aggravating symptoms.
Most importantly, anyone who experiences new, severe, or worsening symptoms after a head injury should seek appropriate medical care rather than attempting to manage the injury alone.
For more information about Dr. Joshua Wheeler and Lookout Valley Chiropractic, visit lookoutvalleychiro.com.
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